Comparing Nutrients in 300 calories Boiled Potherb Jute VS Broccoli

Weight per 300 calories

• Boiled Potherb Jute: 811g
• Broccoli: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Potherb Jute or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Potherb Jute	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	45% 58.6g	130g per day for Men 19-50 years
Sugars	11% 8.1g	20.7% 15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	8.28% 6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	42.7% 16.2g	60.4% 23g	38g per day for Men 19-50 years
Protein	53.3% 30g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Broccoli	Recommended Dietary Allowance
Vitamin A	233% 2100μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	356% 4.62mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	211% 843μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	297% 268mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38% 5.68mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	730% 876μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Broccoli	Recommended Dietary Allowance
Calcium	171% 1711mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	318% 25.5mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	120% 503mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	80.6% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	83.4% 584mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	5.95% 89mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	58.2% 6.4mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	19% 707g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Potherb Jute vs Broccoli:

• Boiled and Drained Potherb Jute has 7.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 8.7 times more Vitamin B5 and 2.9 times more Vitamin C than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Broccoli have similar amounts of Vitamin B1, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potherb Jute vs Broccoli:

• Boiled and Drained Potherb Jute has 4.1 times more Calcium, 4.8 times more Copper, 4 times more Iron, 2.7 times more Magnesium, 1.6 times more Potassium and 1.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Manganese, 3 times more Selenium and 3.3 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Broccoli have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Potherb Jute has 1.8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Fat, 4.1 times more Saturated Fat, 34.3 times more Omega 3, 1.9 times more Sugars and 1.4 times more Fiber than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.